Can a weight gain diet chart really transform you from skinny to healthy? The only way to find out is to give it a try. Your physique is a reflection of what you eat and how you live. When you eat well, you look well and when you live with a healthy lifestyle, you feel better.
With the help of the Nutritionist for Weight Gain for safe and lasting results, you can get this plan for free. The weight gain diet chart is for people who struggle to gain weight or don’t feel hungry.
Reasons for Being Underweight
In order to get rid of a problem, we must lay emphasis on its cause. Being underweight can be a bitter experience for many people, whereas some might embrace it. The reasons that are responsible for such a body structure are the following:
Heredity
Having a family history of underweight parents or grandparents can actually transfer genes that are responsible for a thin body structure. Such people naturally have a low body mass index aka BMI.
High Metabolism
Some people have a high metabolic rate and that’s why they don’t gain weight even if they eat calorie rich food.
Medical Conditions
Hypothyroid Certain medical issues can lead to a faster metabolism, leading to sudden or unhealthy weight loss.Furthermore, many infectious diseases also contribute to weight loss.
Medical conditions that cause you to lose weight:
- Hyperthyroidism
- Certain cancers
- Type I diabetes
Eating Disorders
A healthy mind can make way for a healthy body. Thus, your mental health is crucial. The main Eating disorders that cause weight loss are:
Anorexia nervosa & bulimia nervosa
In the former case, the person has a very low body weight. Still, the person is scared to gain weight.
On the other hand, in the latter case, the person would eat a proper meal and later puke it out.
Depression & anxiety:
Moreover, mental health problems like depression can also lead to excessive weight loss. Depression often comes with a rapid loss in appetite which affects health.
How to make a diet plan if you are underweight ?
- The first step is to set an aim for yourself. It must be realistic. Find out the amount of weight you want to gain in a time period.
- Secondly, set the aim of regular calorie and protein intake.
- The third step is to include healthy food products that can help you meet the daily calorie and protein requirement.
- Make at least three major meals in your diet chart that comprise breakfast, lunch and dinner.
- Add other side dishes like smoothies, salads and shakes in between the meals which help you to achieve your desired goal.
- Stick onto the diet and wait for results.
Protein and protein sources for your weight gain diet chart:
The role of Protein
In order to get a healthy body, you must include protein in your daily meals. A dietician can help you understand ways for a safe protein intake. Having protein helps in building muscle mass and gaining weight in a healthy way.
Easily available protein sources:
You can have protein in veg and non veg cuisines. Some of the richest sources of proteins are listed below:
Non vegetarian protein foods for weight gain:
Here are some non veg foods that you might want to eat for gaining muscle mass and weight:
● Chicken and meat:
Non vegetarian foods like chicken and meat are best known for building muscle mass. Chicken breast, chicken thighs, meat, mutton, ground turkey etc are some of the animal proteins that can be included in the diet.
● Salmon and other fatty fish:
100 gms of fish like salmon gives 142 kcal of energy and 20 g of protein. In addition to this, consumption of fish also leads to a healthy skin and good heart health. Fish can be eaten as steak or in cooked forms to complement your weight gain diet.
Vegetarian protein sources for weight gain:
If you are looking for a food that is moderate to low in calories, but rich in protein, then you can have these vegetarian foods.
● Legumes:
Well, legumes and lentils are all that you’re looking for when it comes to healthy weight gain! It also includes beans and peas which are a great way to add plan based protein to your diet especially for vegan and vegetarian people.
● Sprouts:
Sprouts can be considered as a very good option for breakfast. They are easy to prepare and can be consumed as salad or by slightly cooking in olive oil.
● Protein smoothies
Protein smoothies that you can easily prepare at your home are the best source of proteins without any unhealthy fat and sugars. Moreover, smoothies can be regarded as one of the best ways to complete your diet and reach your regular calorie and protein goal easily.
● Dry fruits:
Dry fruits like almonds, cashews, raisins, dried coconuts and dried apricots will fuel your diet with loads of calories and healthy carbohydrates.
● Whole grain cereal bars
It is a cue for meeting your calorie requirement in a convenient way. These bars usually contain dry fruits, cereals, berries and nuts mixed thoroughly. You can add Maple syrup or honey for taste.
High calorie foods for weight gain diet chart:
You can gain weight by eating good foods. They have healthy fats. This can help you.
1. Dairy
You can eat Full fat dairy products. They are very versatile. You can couple them with a number of products. You can make high calorie smoothies from them. In addition, you can add whey protein powders to them. It can help you gain mass and muscle.
2. Potatoes
Potatoes are high in starch which can help you put on some healthy fats. Adding potatoes to any dish will make it better for weight gain. You can eat potatoes in boiled, roasted or baked forms.
3. Rice
Rice is something that people consume on a daily basis. Moreover, rice can be paired with any vegetable or dish as a very good source of calories. It has been found that 100 g of white rice provides 130 calories of energy and 28 g of carbs which makes them an important constituent of every weight gain diet.
4. Fruits
Fruits that are rich in calories include avocados and mangoes. Avocados are one of the richest sources of energy with 160 calories of energy and 15 g of fat per 100 gms. Mangoes are not only yummy in taste but also rich in calories, fruit sugar, minerals, vitamins and what not.
5. Nuts
Nut butters like peanut butter, almond butter etc must be considered in the diet plan for a surplus of calories. These products add high amounts of calories and help in faster results. Moreover, Two tablespoons of peanut butter contain 191 calories and 7 g of protein which can do wonders if taken regularly.
Healthy weight gain tips to follow:
Gaining weight is not a hard task if you keep the following tips in mind. These tips will also help you to get the expected results as soon as possible.
● Consistency
Consistency is the key for best results. Therefore, Stay patient and consistent with your diet plan.
● Patience
It is not a miracle that will happen overnight but is rather an actual process that would take days to happen. So, be patient and wait for results.
● Strictness and discipline
Be strict to yourself in order to achieve your goal of your dream body. Stick to your healthy diet plan and say no to junk food.
● Regular exercise
The diet plans work the best and fastest with appropriate exercises that target the various muscles and parts of the body, especially when structured under a Sports Nutritionist for lean muscle gain. This way, you can get healthy fat at the appropriate places within a few weeks. You can add resistance and strength training for better results and a muscular body.
● Stay hydrated
Drink a lot of water. It is good for the body and the skin. You will get faster results by this. You should drink 2-3 liters of water daily.
● Regular sleeping schedule
You must have a good sleep cycle. It can help you build muscle. Thus, sleep is vital for gaining weight.
FREQUENTLY ASKED QUESTIONS (FAQs)
1. Would I be capable to gain mass without gaining fat?
No. You for the largest part gain one pound of fat for every pound of muscle while you have a larger quantity of calories than you utilize.
2. How to increase diet to gain weight?
When you are skinny, you may consider full faster. Consume five or six smaller meals throughout the day preferably instead of two or three huge meals in your diet chart for weight gain. Specifically, foods rich in fiber, carbs and healthy fats in each feed will serve to enhance the amount of both calories as well as nutrients in the food.
3. How to gain weight with vegetarian diet?
You can obtain pounds on a veg diet if your serving sizes are too large or if you consume too many calorie-rich foods, such as sweet drinks, snack foods, desserts as well as fried items.
4. How to gain weight for men diet plans?
It does not matter if you feel that you eat in bulk. If your ordinary calorie consumption is less than your calorie outgo, you won’t obtain weight. To get the weight you must formulate a caloric surplus diet plan for weight gain in 7 days. You must eat more extra food to put on mass and stop being lean.
5. What are some unhealthy ways to gain weight?
You should gain weight in a healthy way. This way, your results will last long. Eating junk to put on weight is a bad idea. You should not skip meals. It leads to health issues. Do not rely solely on supplements. Be aware of products that promise quick weight gain. They are unhealthy.
